CrossFit – Tue, Sep 5
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Active Spiderman + 5 Rotations Lower Back/Hipflexor 30s e.s Calf 30s e.s 30 Calf Pumps — Activation 10 Banded Pull-aparts 10 Banded Pass Throughs 10 Banded OHS 6 x 10m Shuttle Runs 6 HRPUs 3s Down/Fast Up 10 Scap Pulls — Dumbbell Flat Bench Press (16 Minute […]
Pure Conditioning – Tue, Sep 5
CrossFit Inventive – Pure Conditioning Warm-up Tabata 20/10 x 10 sets. Bike Erg Superman Hold/Plank Hold — Couch 1:00 e.s Hamstring 1:00 e.s Pigeon 1:00 e.s — 20 Halo Glute Bridges 20 Banded Good Mornings 20 Banded Pull-aparts 30 Calf Pumps — Metcon (Time) For Time: Bike Erg: 100-75-50-75-100 Calories. Each effort to be completed […]
CrossFit – Fri, Sep 1
CrossFit Inventive – CrossFit Warm-up Tabata 20/10 x 8 Rounds; 10m Shuttle runs Static Wall Squats Hold — MOBILITY Couch 1:00 e.s Spiderman 1:00 e.s Ankle Mobility 30s e.s — ACTIVATION 10 Scorpions F/B 5 Squat To Hamstring 20 Halo Glute Bridges 2 Laps Halo Crab Walks — Back Squat Build up using 5 reps. […]
Pure Conditioning – Fri, Sep 1
CrossFit Inventive – Pure Conditioning Warm-up 1:00 each Machine 20 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Twisted Cross e.s 30s Puppy Dog Pose — Midline EMOM 15: (5 Sets) 1 – 20-30s L-Ring Hold 2 – 20 V-sits 3 – 30 Light Plate Twists — Metcon (No Measure) 2 sets of; 5 min Row […]
CrossFit – Thu, Aug 31
CrossFit Inventive – CrossFit Warm-up 10 shuttle Runs 4 Side Skips 30s Superman Hold Straight Into 30s Plank Hold Straight Into 30s Hollow Hold. — Mobility Banded Lower 3 Way Puppy Dog Pose Calf 30s e.s 30 Calf Pumps — Activation 20 Banded Pull-aparts 10 Banded Press 5 Down Dog Push-ups/Or Standard 5 Ring Dip […]
Pure Conditioning – Thu, Aug 31
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Ski — Mobility Banded Lower 3 Way Puppy Dog Pose 30s Calf e.s 30 Calf Pumps —- ACTIVATION 20 Banded Good Mornings 10 Box Step-ups (Light DB) 20m Farmers Carry (2 light DB) 30 Minute Running Clock (No Measure) 0:00-5:00 40/35 Calorie Ski Erg Max Dual Dumbbell Farmers […]
CrossFit – Wed, Aug 30
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1:00 e.s — Mobility Puppy Dog Pose On Roller 1:00 Twisted Cross 30s e.s Wrist 30s e.s ActiveSpiderman + 5 Rotations e.s 5 Squat To Hamstring 2s Pause In Each Position — Barbell 10 Wrist Rotations 5 HPC 3 Strict Press 3 Push Press 3 Push Jerks […]
Olympic Weightlifting – Wed, Aug 30
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll 5 minutes — Mobility T-Spine 1:00 (Hold 5kg Plate) Twisted Cross 30s e.s Lower Back/Hipflexor 30s e.s Active Spiderman 30s e.s Squat Hold Holding 5kg Plate 1:00 — ACTIVATION 20 Banded Pull-aparts 10 Banded Pass Throughs 10 OHS 30 Calf Pumps 10 Squat Jumps Inside-Outside Plate — […]
Bullet Proof – Wed, Aug 30
CrossFit Inventive – Bullet Proof Warm-up Banded Upper 1 min Frog Stretch 20 Banded Good Mornings 10 Banded Rows 10 Presses (Both at the same time) 5 Inchworms 1 Push DB Incline Bench Press (4×10) Same weight for 4 sets Rest 2min between sets Barbell Good Morning (3×10) Keep core tight Hinge at hips sending […]
CrossFit – Tue, Aug 29
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Lower Back-Hipflexor 30s e.s Pigeon 30s e.s —- Activation 20 Banded Rows (Two Handed) 10 Scap Pulls 10 Kipping Swings 1:00 Plank Hold — Weighted Pull-ups L1 5 Sets: 5 x Weighted Strict Pull-ups Super Set With: 10 x Chest To Bar Pull-ups 2 Minutes Rest — […]